Start with the serving size and servings per container, because every number on the label is per serving. Then use percent Daily Value (%DV) as a quick guide: 5% or less is low and 20% or more is high. Aim low on added sugars, sodium and saturated fat, and higher on fiber, vitamin D, calcium, iron and potassium. Finally, read the ingredient list, which is in order by weight.
The Nutrition Facts label packs a lot into a small box. Here is the fast way to read it. This is general information, not personal dietary advice.
1. Serving size
Everything on the label is per serving. Check servings per container: if you eat the whole package, multiply the numbers.
2. Calories
Calories show the energy in one serving. Compare similar products using the same serving size.
3. Percent Daily Value (%DV) and the 5/20 rule
| %DV per serving | Means |
|---|---|
| 5% or less | Low |
| 20% or more | High |
Use it to compare products quickly.
4. Nutrients to limit
- Added sugars
- Sodium
- Saturated fat
5. Nutrients to get more of
- Dietary fiber
- Vitamin D, calcium, iron and potassium
6. The ingredient list
Ingredients are listed by weight, largest first. A short list starting with whole foods usually indicates less processing. Sugar can appear under many names, including cane sugar, syrup, dextrose and honey.
7. Allergens
US labels must identify major food allergens, either in the ingredient list or in a “Contains” statement.
Quick comparison checklist
- Same serving size?
- Lower added sugars and sodium?
- Higher fiber and protein?
- Recognizable first ingredients?
Common questions
What is the 5/20 rule?
A quick way to read percent Daily Value: 5% DV or less of a nutrient per serving is low, and 20% DV or more is high.
What is the difference between total sugars and added sugars?
Total sugars include sugars naturally found in foods like milk and fruit plus added sugars. Added sugars are sugars added during processing, such as table sugar, syrups and honey.
Why are ingredients listed in a certain order?
Ingredients are listed in descending order by weight, so the first few ingredients make up most of the product.